Comparing Nutrients in 1 kilogram Frozen Turnip Greens VS Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens	36%	10%	54%
Turnip Greens	16%	7%	77%

Macro Nutrients

	Frozen Turnip Greens	Turnip Greens	Recommended Dietary Allowance
Energy	7.6% 220kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.2% 36.7g	55% 71.3g	130g per day for Men 19-50 years
Sugars	NA	11% 8.1g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	4% 2.9g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 5.2g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	84.2% 32g	38g per day for Men 19-50 years
Protein	44% 24.7g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens	Turnip Greens	Recommended Dietary Allowance
Vitamin A	343% 3090μg	643% 5790μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.83mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	202% 2.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	185% 740μg	485% 1940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	298% 268mg	667% 600mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	191% 28.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2092% 2510μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens	Turnip Greens	Recommended Dietary Allowance
Calcium	118% 1180mg	190% 1900mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	389% 3.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	189% 15mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	203% 4.66mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38.6% 270mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	87% 2960mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	26.7% 400mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	25% 929g	24.2% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Turnip Greens VS Turnip Greens per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Turnip Greens versus 1 kg of Turnip Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Turnip Greens vs Turnip Greens:

• 1 kg of Raw Turnip Greens contains 1.9 times more Vitamin A, 1.6 times more Vitamin B1, 1.6 times more Vitamin B3, 2.7 times more Vitamin B5, 2.6 times more Vitamin B6, 2.6 times more Vitamin B9 and 2.2 times more Vitamin C than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Turnip Greens provide similar amounts of Vitamin B2 per one kilogram.
• Both Frozen Turnip Greens, Unprepared as well as Raw Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Turnip Greens vs Turnip Greens:

• 1 kilogram of Frozen Turnip Greens has 1.4 times more Iron than Turnip Greens.
• While 1 kg of Raw Turnip Greens contains 1.6 times more Calcium, 6.1 times more Copper, 1.3 times more Manganese, 1.6 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Selenium and 3.3 times more Sodium than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Turnip Greens contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Frozen Turnip Greens lack sufficient amounts of Selenium
• Both Frozen Turnip Greens, Unprepared as well as Raw Turnip Greens lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Turnip Greens has 1.6 times more Protein than Turnip Greens.
• While 1 kg of Raw Turnip Greens contains 1.9 times more Carbohydrate and 1.3 times more Fiber than Frozen Turnip Greens, Unprepared.
• Both Frozen Turnip Greens and Turnip Greens offer comparable quantities of Omega 3 per one kilogram.
• Both Frozen Turnip Greens, Unprepared as well as Raw Turnip Greens provide inadequate amounts of Energy and Omega 6 in one kilogram.